Step by step instructions, muscle activation and variants for the Rotation Back Swing.
A standing rotational mobility drill where the arms swing behind the body in a wide arc, driving thoracic and lumbar rotation. It loosens the spine, obliques, and posterior shoulder girdle, making it an effective warm-up or mobility exercise.
The Rotation Back Swing is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
